Workout Description
Why This Workout Is Hard
This workout combines three demanding aerobic efforts with minimal recovery between them. The 600m swim demands significant cardiovascular output and technical skill. Three rounds of high-wattage bike intervals (250/220/200W) create sustained leg fatigue, immediately followed by 0.75-mile runs. The cumulative aerobic demand and lack of built-in rest between modalities forces athletes to manage fatigue across multiple energy systems. Average CrossFitters will complete this, but significant pacing strategy and mental toughness are required.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Extended cardiovascular demand across 600m swim, bike intervals, and 0.75 mile run. Sustained aerobic effort over approximately 25-35 minutes tests pure cardiovascular capacity and aerobic engine.
- Stamina (7/10): Repeated high-output efforts on bike with power targets, combined with running and swimming, demand sustained muscular endurance across multiple modalities and muscle groups throughout the workout.
- Flexibility (4/10): Swimming demands shoulder mobility and hip flexibility. Running and biking require moderate range of motion. Overall moderate mobility demands without extreme positions required.
- Speed (4/10): Moderate pacing demands with power targets on bike requiring consistent cadence. Running and swimming are steady efforts without sprint cycling or rapid transitions between modalities.
- Strength (3/10): Bike power targets require some force production, but primarily tests muscular endurance rather than maximal strength. No heavy loading or max effort strength work present.
- Power (2/10): Primarily steady-state efforts with power maintenance rather than explosive movements. No sprint cycling or ballistic demands; focus is sustained output at target watts.
Movements
- Swim
- Run
- BikeErg
Modality Profile
Workout contains 3 monostructural movements: 600m swim, C2 bike, and 0.75 mile run. All movements are cyclical cardio with no gymnastics or weightlifting components.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | Extended cardiovascular demand across 600m swim, bike intervals, and 0.75 mile run. Sustained aerobic effort over approximately 25-35 minutes tests pure cardiovascular capacity and aerobic engine. |
| Stamina | 7/10 | Repeated high-output efforts on bike with power targets, combined with running and swimming, demand sustained muscular endurance across multiple modalities and muscle groups throughout the workout. |
| Strength | 3/10 | Bike power targets require some force production, but primarily tests muscular endurance rather than maximal strength. No heavy loading or max effort strength work present. |
| Flexibility | 4/10 | Swimming demands shoulder mobility and hip flexibility. Running and biking require moderate range of motion. Overall moderate mobility demands without extreme positions required. |
| Power | 2/10 | Primarily steady-state efforts with power maintenance rather than explosive movements. No sprint cycling or ballistic demands; focus is sustained output at target watts. |
| Speed | 4/10 | Moderate pacing demands with power targets on bike requiring consistent cadence. Running and swimming are steady efforts without sprint cycling or rapid transitions between modalities. |
600 meter swimInto3xA) C2 Bike (R1, >250 watts, R2 >220, R3 >200)B) .75 mile run